For this 20-minute upper-body workout, all you need is a mat to strengthen your arms, back, and more with 17 bodyweight exercises. We’ve designed this to be an AMRAP workout, meaning your goal is to do as many reps as possible (with proper form!) for each move in the time allotted, rest as indicated, and then continue on to the next exercise.

Even without weights, this strength-training sesh is intended to fire up all your upper-body muscles, so don’t be surprised if you feel it the next day—but in a good way! Keep scrolling for a breakdown of each move, including instructions and a visual demo.

Meet the expert: Charlee Atkins is a PT and founder of Le Sweat and Le Baba training platforms

The workout

Time: 20 minutes

• Warmup: 6 moves (30 seconds each)
• Round 1: 4 moves (45 seconds each, 10 seconds rest), repeat for two total rounds
• Round 2: 4 moves (45 seconds each, 10 seconds rest), repeat for two total rounds
• Round 3: 3 moves (30 seconds each), repeat for two total rounds

Equipment: Mat

Warmup

For each exercise, complete as many reps as possible in 30 seconds. Then, continue to the next move.

1. Cactus arms

How to: Start standing on the mat, feet hip-width apart. Bring elbows together and up, arms in a 90-degree angle. Keeping core stable, open elbows as wide as possible and then bring them together again.

2. Shoulder rolls

How to: Start standing on the mat, feet hip-width apart, hands in fists by sides. Keeping core engaged, begin lifting shoulder toward ears. Pull shoulder blades back while opening chest. Then, pull shoulders down, away from ears. Bring shoulders forward, then lift back up toward ears and start over.

3. Jumping jacks

How to: Start standing with hands by sides. Jump legs open, slightly wider than hip-distance, while bringing hands up overhead. Jump legs back together and arms down by sides, then repeat.

4. Inchworm walkouts

How to: Start standing, then fold forward. Keeping legs straight (knees can be bent slightly if hamstrings are tight), begin walking hands out until shoulders are over wrists and body is straight. Walk hands back toward feet, keeping legs as straight as possible. Return to standing. That’s one rep.

5. Shoulder taps

How to: Start in plank position, head in line with heels, shoulders over wrists, and feet hip-distance apart (feet can be wider if you need more stability). Bring right hand toward left shoulder, keeping core engaged to maintain still hips, then lower right hand back to ground. Bring left hand toward right shoulder, then bring left hand back down.

6. Downward dog to plank

How to: Start in plank position, feet hip-distance apart, hands shoulder-width apart. Lift hips to move into downward-facing dog pose, pointing tailbone up and pressing heels into the floor. Return to plank and repeat.

Round 1

For each exercise, complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move. Repeat for 2 total rounds.

1. T-lifts

How to: Start lying face-down, stomach on mat. Hands should be extended out to sides like a ‘T’ with thumbs pointed up. Keeping arms straight out, lift arms up, keeping thumbs pointed toward ceiling. Gaze should be directed down toward the floor a few inches in front of you, neck relaxed. Pause at top, lower, and repeat.

2. Bear to plank

How to: Start in plank position. Maintaining stable hips, walk left foot in and then the right so that knees are directly below hips, keeping knees hovering a few inches above the ground. Walk feet back out to plank and repeat. Alternate leading legs as you complete as many reps as possible.

3. Tricep dips

How to: Start in a ‘crab’ position, stomach facing upward, fingers pointing toward toes, and butt lifted about 6 inches off ground. Put weight in arms, then keep core engaged as you alternate bending and extending arms. Elbows should point backward the entire time.

4. Prone v-ups

How to: Start in plank position. Bring feet toward hands in series of short steps on balls of feet, keeping legs and torso straight to bring hips up into a “v” position. Walk feet back and repeat.

Round 2

For each exercise, complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move. Repeat for 2 total rounds.

1. Tabletop lifts

How to: Start in a ‘crab’ position, stomach facing upward, fingers pointing toward toes. Feet should be hip-distance apart, and arms should be shoulder-width apart. Lift hips up to shoulder level (into tabletop position). Pause at the top, lower back down, and repeat.

2. Plank jacks

How to: Start in plank position, feet together. Jump feet apart, slightly wider than mat. Jump feet back together, keeping hips stable and body in line. Repeat.

3. Push-up hold

How to: Start in plank position, shoulders over wrists and feet hip-distance apart. Maintaining a straight line from head to heels, lower body down in a push up and hold in place about 6 inches above mat. Drop to knees to press back up to plank.

4. Overhead adduction

How to: Start standing with feet hip-distance apart. Hinge at hips, keeping head in line with tailbone. Extend arms up overhead until hands face each other at the top. Flip palms and pull hands back down to sides of the body, bringing them back to start. Flip palms again before repeating the move.

Round 3

For each exercise, work for 30 seconds, and then continue to the next move. Repeat for 2 total rounds.

1. Plank hold

How to: Start lying face-down. Place forearms on ground so elbows are under shoulders, head is in line with heels, and feet are together (you can move them apart to make the move easier). Keep core engaged and tailbone tucked under. Hold for 30 seconds.

2. Locust lifts

How to: Starting lying face-down, hands by the hips, and palms up. Forehead and tops of feet should be on the ground. Lift thighs and chest up off the ground, only going as far as you can without straining lower back. Pause at the top, and lower down to repeat. Complete as many reps as possible in 30 seconds.

3. Downward dog hold

How to: Start in plank position, feet hip-distance apart, hands shoulder-width apart. Lift hips to move into downward-facing dog pose, pointing tailbone up and pressing heels into the floor. Bend knees if hamstrings are tight. Hold for 30 seconds.